We’d like to say a big thank you for taking part in our donation drive for the 

Youth Resource Center. We really do have an amazing community. 

In This Newsletter

Holiday Hours

Current Training Phase

Housekeeping

Upcoming Holiday Hours

Wed 11/22 : Closing at 6pm. Last class at 5pm

Thanksgiving 11/23 : CLOSED

Fri 11/24 : First class at 8:30am

Current Training Phase

Max Strength 

Our next training phase will focus on building up to max strength. This is the perfect time for cyclists, hikers, and runners to develop their highest level of strength, post season. Alternatively, this is also a great time to build max strength for winter athletes.  

Strength is the primary component to force output, speed, and acceleration which then leads to better sports performance (2,3,4,5,7). Stronger muscles and a stronger body also create resilience against injury. Remember weak things break. Additionally, from a general health perspective, recent research has found that muscle strength aids in venous return for blood circulation (1). Why is this important? The veins of the body do not have a mechanism to pump blood like our arteries, so they rely on skeletal muscle and our heart rate to pump blood back to the heart. Simply put, stronger muscles mean stronger circulation which aids in replenishing nutrients and oxygen. Research has also found links to individuals with stronger muscles being less likely to experience cardiovascular events or stroke (8,9).  

Ultimately, increasing strength and circulation allows individuals to perform sports or activities with more power output, consistently, for extended periods of time without getting as tired (2,3,4,5,6,7). Your body is also getting more nutrients to aid a quicker recovery (4,7).  

Keys point from the last block of training 

• Max strength 
• Unilateral power output (single leg jumps) 
• Joint stability and stiffness 
• Increase in range of motion throughout the body (helping with mobility and flexibility)
• Working through different planes of motion (sagittal plane, frontal plane, transverse plane) 

Periodization progression principal 

• Basic linear block 
• Tier system 
• Contrast or French contrast (use of post activation potentiation) 

References 

1-Oue, A., Saito, M., & Iimura, Y. (2019). Effect of short‐term endurance training on venous compliance in the calf and forearm differs between continuous and interval exercise in humans. Physiological reports, 7(17), e14211. 

2-Losnegard, T., Mikkelsen, K., Rønnestad, B. R., Hallén, J., Rud, B., & Raastad, T. (2011). The effect of heavy strength training on muscle mass and physical performance in elite cross country skiers. Scandinavian journal of medicine & science in sports, 21(3), 389-401. 

3-Hoff, J., Helgerud, J., & Wisloeff, U. L. R. I. K. (1999). Maximal strength training improves work economy in trained female cross-country skiers. Medicine and science in sports and exercise, 31, 870-877. 

4-Stöggl, T., & Holmberg, H. C. (2022). A systematic review of the effects of strength and power training on performance in cross-country skiers. Journal of Sports Science & Medicine, 21(4), 555. 

5-Beattie, K., Kenny, I. C., Lyons, M., & Carson, B. P. (2014). The effect of strength training on performance in endurance athletes. Sports Medicine, 44, 845-865. 

6-Hughes, D. C., Ellefsen, S., & Baar, K. (2018). Adaptations to endurance and strength training. Cold Spring Harbor perspectives in medicine, 8(6), a029769. 

7- McGuigan, M. R., Wright, G. A., & Fleck, S. J. (2012). Strength training for athletes: does it really help sports performance?. International journal of sports physiology and performance, 7(1), 2-5. 

8- Yang, J., Christophi, C. A., Farioli, A., Baur, D. M., Moffatt, S., Zollinger, T. W., & Kales, S. N. (2019). Association between push-up exercise capacity and future cardiovascular events among active adult men. JAMA network open, 2(2), e188341-e188341. 

9- Carbone, S., Kirkman, D. L., Garten, R. S., Rodriguez-Miguelez, P., Artero, E. G., Lee, D. C., & Lavie, C. J. (2020). Muscular strength and cardiovascular disease: an updated state-of-the-art narrative review. Journal of Cardiopulmonary Rehabilitation and Prevention, 40(5), 302-309. 

Housekeeping

Thank you for continuing to wipe your feet and check your shoes for mud and dirt. You may have noticed we now have shoe trays near the front desk to utilize for your boots and spare shoes. Using these trays, especially during the winter, will help the longevity of our new cubbies.  

If you are symptomatic with any cold or flu like symptoms, regardless of COVID 19 potential and bearing in mind all other potential viruses, please stay home and focus your energies toward getting better. Along these lines, please also be mindful that we provide training services to a diverse population and with that we have several members that have known underlying, non-contagious, conditions that may cause coughing or other symptoms that may mimic aspects of infection. Our team is generally aware of these individual’s circumstances and want to ensure they have the same access to maintain and improve their health and fitness.This note will continue to be in our newsletters during cold and flu season, as a general reminder